All on the street! TOP 10 best fitness programs

Summer is a wonderful time for outdoor activities. Knew about it the oldest and the greatest minds of humanity. Hippocrates talked about the benefits and healing power of exercise in the open air, and modern scientists agree, confirming his word studies. Doctors from the University of California found that oxygen promotes the process of fat breakdown and excretion of toxins from the body, as well as normalization of metabolic processes. Therefore, Women's Magazine recommends that you choose one exercise and go outside.

1. Running up the stairs,

400 calories in 30 minutes

Steps in a residential home, in the office or the escalator in the subway is a great trainer who is always "at hand". Start training with slow climbs-descents, gradually increasing the speed. After a couple of days, add a load - use light dumbbells or bags of groceries. Scientists from the UK have shown that such aerobic-power load increases the endurance of the heart, strengthens bones and prevents osteoporosis.

Worked gluteal muscles, hamstring, quadriceps femoris.

2. Jumping rope, 250 kcal in 30 minutes

Skiping develops flexibility, balance, coordination and posture, strengthens the cardiovascular and respiratory systems. While jumping over the rope legs should be together, back straight, elbows close to the body. By the way, skiping competitions: the world record belongs to the man who for a moment jumped 318 times. Now you have a whole month to change this injustice!

Working out the calf, quadriceps femoris.

3. EESD bikeat a speed of 15 km/h 166 kcal in 30 minutes

I bike ride a lot of advantages: it improves the immune system, relieves stress, strengthens the nervous system, and also serves as an excellent prevention of varices. To increase the effectiveness of your workout, try the drive on a level road and over rough terrain. And remember contraindications: a Bicycle is prohibited in the presence of severe chronic diseases and anemia.

Worked gluteal muscles hamstring, quadriceps femoris.

4. Volleyball, 225 kcal in 30 minutes

If complex strength and aerobic training is not for you, try volleyball. This team's sport improves mood and raises overall body. And playing in the water will force the muscles to work a full extra pounds will start to melt before my eyes. To avoid sprains and injuries before the game, do warm-up: do some squats with lunges, pull the arms and back.

Working out the muscles of the upper shoulder girdle, abdominal muscles, the large muscles of the legs.

5. Rollers, 130 kcal in 30 minutes

If in the winter you failed to perform the Grand plie skating, now is the time to fill the gap. Boldly stand on the rollers! When you learn a tranquil drive, proceed to the study of simple tricks such as "eight". Remember to protect and properly rack the body slightly forward, one foot slightly in front of the other, legs shoulder-width apart and slightly bent at the knees. Catch and balance... full speed ahead!

Worked glutes, abducting and adducting the thigh, the quadriceps muscles of the thigh.

6. Badminton150 kcal in 30 minutes

Scientists from the Medical College Baylor in the United States came to the conclusion that badminton is one of the most effective sports to maintain a perfect body. This mobile game develops agility, coordination, movement and reaction. "Within 45 minutes of the match, the player turns 90 degrees to not less than three times, say scientists. - And numerous throws and tilts forced to work almost every major muscle group".

Working out the muscles of the upper shoulder girdle, abdominal muscles, the large muscles of the legs.

7. Horse riding, 183 kcal in 30 minutes

About the incredible benefits and effective results hippotherapy written a lot: horse riding, improve posture, promote healthy heart and have a positive impact in diseases of the nervous system. And Hippocrates advised to ride the melancholic to restore emotional balance. Beginners should take a few lessons from the instructor, and experienced riders can go straight to the fast drive at a gallop or trot.

Working out causes your thigh muscles, the quadriceps femoris muscles, erector spine, and abdominal muscles.

8. Playing with children on the street, 90 kcal in 30 minutes

Combine business with pleasure in the company of the kid on the Playground. Run, jump, play ball, or "tag", swing swing - the child will be very happy and you will regain some optimism and quietly lose a couple extra pounds.

Worked out all the major muscles of the body.

9. Table tennis, 180 calories in 30 minutes

Party ping-pong is a great way to burn calories and at the same time to develop useful for quality life - skill, eye and quick thinking. But after a couple of sets you notice how the press will become more expressive, chest - elastic, hands - strong and sturdy. Move more and less rest - then the result will not keep you waiting!

Working out the muscles of the upper shoulder girdle, abdominal muscles, the large muscles of the legs.

10. Shopping100 kcal in 30 minutes

What could be better than a long walk through the streets from shop to shop in search of cute dresses and shoes, the latest fashion trends, so you need this summer!? It turns out, the endorphins produced in the blood during a shopping trip, accelerate metabolism, and thus contribute to faster burning of calories. And this is another reason to go shopping!

Working out the muscles of the legs, arms and shoulder girdle, as well as the muscles of the fingers, gripping credit card.


According to the magazine "Slim! " may 2010

Source:

Women's Magazine

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